Utilizing Functional Movement Strength to Optimize Performance About

Utilizing Functional Movement & Strength to Optimize Performance

About Me: The Journey Jamie Limon Denver North, 2001 Niwot, Present NIWOT - RETROFIT - REAL TRAINING

Bruce Lee: “Absorb what is useful; reject what is useless; add what is essentially your own. ”

Where are we?

There's a lot out there! Conditioning Conceptual Gain Recovery Warm Up Rest/Sleep Reactivity Flexibility Strength Performance Nutrition Mindfulness

I. Optimizing Performance

Optimizing Performance: Catch and Keep vs. Catch and Release Fun Fact: Aristotle, Plato, and Socrates were all great thinkers, but they were also wrestlers (Long-term vs. Short-term)

Optimizing Performance: Chinese Bamboo

Optimizing Performance: Stock Talk – Take Stock Figure out what we have (what are we working with)

Optimizing Performance: Breathing: Morning (9 reps ea. , your count) Pre-Event or Intermittent Event 1. Seated Prisoner Good Mornings 2. One inch below belly button 3. Fingers at belly button 4. Fingers just below rib cage 1. Inhale through nose for 6 seconds 2. Exhale through mouth (like straw) controlled exhale 6 Reps x 6 seconds (seated or standing) 3. Crocodile breaths (Same as post-event nighttime) 4. Side plank rib holds (5 x 5) Post-Event Nighttime Laying on back a. 2: 2 b. 3: 3 c. 4: 4 Continue to 8: 8

II. Functional Movement

What is Functional Movement? Dictionary says: Functional movement is based on real world situational biomechanics. They usually involve multi -planer, multi-joint movements which place demand on the body’s core musculature and innervation. My Definition: ●Everyday movements ●The combination of movements that you habitually execute everyday ●All primal movement patterns What you need to do you.

What is Dis-Functional Movement? + The inability to perform the necessary movement required by a sport, position, or activity + Constant or consistent pain + Not so good communication (Dis = Un)

3 planes of motion + Frontal Plane + Sagittal Plane + Transverse Plane Functional Movement

Fascia Acts as a proprioceptive organ, 2 nd biggest organ next to the skin + The fascial system is like a matrix of connective tissue creating a spider web that surrounds and runs through muscles. + Fascia is made up of collagen fibers, the same as fingernails. (This makes it incredibly strong and durable, enabling it to hold a high degree of tension and withstand a huge amount of force, helping it to stabilize joints. ) + Fascia helps the body to stimulate appropriate muscular action.

FA 5 Types of Fascial Communication: + Load + Vibration + Tension + Stretch + And Pain

Functional Movement: Fascia Fascial Slings: (Fascial Lines) 1. Anterior Line (Superficial Front Line) 2. Posterior Line (Superficial Back Line) 3. Lateral Lines 4. Spiral Lines 5. Four Arm Lines 6. Contralateral Lines 7. Deep Front Line

Functional Movement: Fascia Superficial Back Lines The 3 primary movements of the superficial back line: + Extension of the trunk and hip + Flexion of the knee + Plantar flexion of the foot

Functional Movement: Fascia Spiral Lines The 3 primary movements of the spiral lines: + Contralateral stability + Rotational stability + Alignment of the knee

Functional Movement: Fascia Deep Front Lines The 4 primary movements of the deep front line + Stabilizing the arches of the foot + The hip joint + The Lumbo Pelvis hip complex + Balancing in the neck

Keeping the Fascia Happy! ●Release the Feet (Let them Breath) ●Tack and release ●PNF ●Static Holds ●Dynamic MOB

III. Strength

Goal Speed & Power Explosive Oly-Lifts Hypertrophy Strength Coordination Body Awareness Mobility Stability

Goal Global National State JV/Local Leisure/Rec

Strength: BIOMOTOR SKILLS 1. Strength 2. Endurance 3. Speed 4. Flexibility 5. Coordination

It’s not what you can do, it’s what you can’t do (i. e. step, lunge, moving through different planes of motion) + Giving them the time to work on those movements

Strength FAQs ● How long do things actually take? ● ● What should I be doing? How heavy should I be lifting?

Strength How long (fast) will things take to see gains, or muscle, with PROPER TRAINING? 4 factors to think about when strength training: Factor #1: Lifting Age (Newbie Gains) Factor #2: Genetics Factor #3: Supplementation Factor #4: Training/Sleep/Eating /Recovery Potential Rate of muscle Gain Year 1 = 20 – 25 lbs (2 lbs per moth) Year 2 = 10 – 12 lbs (1 lb per month) Year 3 = 5 – 6 lbs (0. 5 lbs per month) Year 4 = 2 – 3 lbs (not worth calculating) (Dr. Anthony Balduzzi)

Strength Factor #4 (Training keys) Proper Frequencies (how often you train) or volume Proper Intensities (how heavy you lift, is it the right weight for you) Proper Eating (training creates the stimulus and nutrition builds the house) a. Calorie needs (Mifflen St. Jeor)/Calorie calculator b. How hard are you working (200 – 500 kcal above that) create a surplus c. Have regular eating schedules (roughly every 4 hours)

Strength Factor #4: Training key Volume vs intensity There is a difference between overtraining by volume and overtraining by intensity Overtraining signs Volume/Frequency (how often) If too many sets too many reps Consistently tired Lots of rest to recover Appetite goes up Symptoms occur mainly in muscles Irritable Intensity/Load (how heavy) Let’s Get Big Sleep quality goes down Depth of your sleep worsens Appetite goes down Changes occur in your sleep mood and thoughts Japanese word “Kaizen” = “Change for the better; constant and never ending improvement: ” Charles Polaquin

Strength If Done Right, 6 Things to Consider! + Neurologically more efficient + Engage more muscles per movement + Remember to prioritize recovery + Increase resistance (progressive resistance) + Have regular de-load weeks + Help prevent injuries

Training Principles: Overload Reversibility Accommodation Accelerated Adaptation Said Principle Compensatory Acceleration Primal Movement Specificity Individuality

Strength: Overload “Stress to Progress” +Load +Reps +Time +Speed

Strength: Reversibility “Use it or lose it. ” + It takes time to lose gains + Consistency in training + Make sure the body is adapting

Strength: Accommodation “Fight comfort. Routine is the enemy. ” +Find different ways to challenge the body +Force adaptation +The easy way

Strength: Individuality “Specific to the individual. ” + contour to the athlete + Physiological/Bio needs + Event/ Sport/ Accessibility to equipment

Strength: Specificity “What do they need? ” + External Structure (The Set Up) + Internal Structure (Execution) + Metabolic Demand (Energy System)

Strength: Primal Movement Patterns There are 7 fundamental movements that our body can do: + 4 upper body + Vertical push/vertical pull + Horizontal push/horizontal pull

Strength: Primal Movement Patterns Lower Body: (Hip Hinge) movement performed Bilaterally (X Axis) • Squat • Deadlift • Power Clean (Y Axis) Contralateral a. Lunge (Z Axis) a. Step-Ups b. High Knees

Strength: Compensatory Acceleration: (Speed) (Always moving as fast as you can) 5 or 500 + Speed Kills + Power + Lots of Rest

Strength: Accelerated Adaptation Drive as much adaptation in the shortest amount of time possible More time spent in phases More Efficiency = Proficiency = Getting things done!

Strength: SAID Principle Rep Schematics (Specific Adaptations to Imposed Demands) 1 – 3 Reps: Works the CNS efficiency (intramuscular coordination) this power and speed (Oly Lifts) 4 – 7 Reps: Myofibrillar 8 – 12 Reps: Sarcoplasmic 12+ Reps: Muscular endurance deeper into long term capacity Form Follows Function: Preparation/practice is how you perform/act/execute (be)

Strength: Programming Timeline (Phases) A 1 – 3 Weeks B 4 – 6 Weeks C 7 – 9 Weeks D 10 – 12 Weeks

Strength: Programming Timeline: Stability Mobility 1 – 3 weeks A + Body awareness + Mind body to muscle awareness (Central Nervous System) Overload

Strength: Programming Timeline: Strength and Hypertrophy 4 – 6 Weeks + Intramuscular coordination ++Increased motor units ++Rate ++Pattern + Power B + Speed (The rate/how fast they can work together) (Myofibrillar) / bone structure or functional tissue (i. e. Ezekiel Elliot, Adrian Peterson), or

Strength: Programming Timeline: Hypertrophy 7 – 9 Weeks + Muscular growth (found the right weights) + Comfortable lifting Myofibrillar functional tissue C

Strength: Programming Timeline: Power 6 – 12 weeks + Hypertrophy + Reaction D Sarcoplasmic or non-functioning tissue (i. e. bodybuilder)

Strength: Programming Timeline: Muscular Endurance 6 – 12 weeks + Hypertrophy D 2 As my intensity increases my volume decreases. And as my volume increases my intensities decrease.

Strength: 4 Types of Strength Training Weeks 1 – 3 (Stability MOB) Weeks 4 – 6 (Strength) Weeks 7 – 9 Weeks 10 - 12 Inter-muscular Coordination Muscles working together Intra-muscular Coordination Muscular synchronicity Hypertrophy Muscle growth Power/Endurance/Goal Contractile force 12 + Reps 8 – 12 Reps 4 – 7 Reps 1 – 3 Reps CNS (mind body awareness) “No Overload” Bone structure or functional tissue De-load time

Strength: Exercise Selection (Accumulated response) Most stress on CNS (greatest risk first) • Power Clean 1. More Dynamic Moves 1 st (Olympic lifts/power lifts) 2. Compound lifts 3. Unilateral 4. Isolation 5. Metabolic (finishers) • 1 Leg Glute Bridge • Front Squat Explosive Power High Risk Low Risk Medium Risk • DB Plank Row

Strength: How we can effect/affect: Stability Mobility Slow Movement: (TUT) Long exaggerated pathways Light Loads Neurologically simple movements Emphasis deep ROM Utilize pause holds during transition periods Program Medium Reps 8 – 12 with long holds or Higher reps with shorter holds

Strength: How we can effect/affect: Strength and Hypertrophy Emphasizing (TUT) Shifting to 4 phase reps (4221) = 9 s Opt for more challenging loads Include more neurologically complex movements Focus on controlling load Program 6 – 8 reps (or 54 to 72 seconds)

Strength: How we can effect/affect: Power Choose faster, more explosive movements Use shorter ROM for pre load and max ROM for full power production (This puts emphasis on communication speed) Proper Sequencing of movement pattern Program lower reps at higher speed (4 – 8 reps as fast as possible)

Who I think you should know about! Jim Rohn Les Brown Tony Robbins Tom Bilyeu Eric Thomas Tony Shwartz Angela Duckworth Mel Robins Stephen Covey Jidu Kirishnamurti Abraham Hicks Muligan Brothers Tim Urban Simon Sinek Bruce Lipton Dr. Myles Munroe John Maxwell James Allen Brain Jonhson Tim Ferris Dave Gleason Jay Johnson Charles Poliquin Charmas Lee John Wooden Gary Gray Paul Check Dr. Andy Walshe Karim Abdel Wahab Maurice Henriques Kelly Christiensen Billy Corbett Jeremy Dodson Mike Boyle Bobby Smith Dos Remidios Santos Lee Taft Eric Cressy Jamie Limon Dr. George Sheehan

Any Questions? ? Thank you for your time and your listening: REAL Training: realtrainingcolorado. com Retro. FIT Training Center: retrofittrainingcenter. com (On the track with NIWOT) Jamie Limon. jamie 01@gmail. com 720 -630 -9946